31 October 2014

FRIDAY 141031

For time:

Run 400 Meters
50 Pull-ups
Run 400 Meters
50 Push-ups
Run 400 Meters
50 Sit-ups
Run 400 Meters
50 Squats

Note: Athletes may choose their order of rotation for todays workout. If Pull-up bar space allows (afternoon classes will use Krav Maga) the original rotation prescribed by Coach Glassman was Pull-up, Push-up, Sit-up and then Squat.

KravMagaPhaseATest

Krav Maga Santa Cruz Phase A Graduates

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“Congratulations to the Phase A Graduates from Krav Maga Santa Cruz. Since my discovery of Krav Maga and CrossFit, both in December of 2001, I knew one-day I wanted to teach both disciplines under one roof. Watching all of you successfully pass the Phase A Test was a dream come true, and a beautiful union of the mind, body and spirit in action. Congratulations on a huge accomplishment and keep up the inspiring work.” – Greg Amundson

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Our thoughts and prayers are with the families of the children and Police Officers killed last week in Washington. Safe travels to Greg Amundson and other members from CrossFit Inc., who will be visiting the CrossFit Affiliate gym in Marysville, WA., affected by this tragedy. For more information and to get involved visit CrossFit Marysville’s website.

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CrossFit Light and many of our new CrossFit Amundson Programs begin on Monday.

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30 October 2014

THURSDAY 141030

Today we are reversing the normal sequence of our Strength and Metabolic components. In the early days of CrossFit, Coach Greg Glassman, the founder of CrossFit, taught Greg Amundson it was vital to have strength at a high heart-rate. Although we sometimes get our biggest lifts early in our hour of CrossFit training, in the “Real World” it’s likely our strength will be put to the test under the demand of stress, confusion, fast respiration’s and a soaring heart-rate.

Complete Three Times:

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Toes to Bar

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Dumbbell Thruster, 35lb. / 25lb.

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Double Under’s or Weighted Jump Ropes

Rest up to 5:00 then,

Shoulder Press 5,5,5,5,5 Repetitions

Note: Athletes may pick their order of rotation on the AMRAP’s but must complete all three stations before repeating a station. Each station will be completed three times. Move as quickly as possible from the metabolic AMRAP’s into the strength component of the Shoulder Press. Find a challenging weight (close to a 5RM) and hold it for all 5 sets of the press.

Corey

Captain Corey

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New Programs Begin in November

In November, CrossFit Amundson is adding several new programs to our current class offerings. These include 2 additional Olympic Lifting Classes, a revamped Barbell Class, our Kids Program, a Swimming Program, a Ladies Class, our CrossFit Light program and our Clinic Class. Check out the Programs Page for all the details and the Schedule Page for the class times, locations and days.

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29 October 2014

WEDNESDAY 142910

Weighted Pull-up 5,3,1,1,1 Repetitions

Deadlift 5,3,1,1,1 Repetitions

Rest as needed then,

As Many Rounds As Possible (AMRAP) in 10:00 of

Deadlift, 5 Repetitions
10 Goblet Squats

Note: Work up to a new 1 Repetition Max effort on the Pull-up and Deadlift. For the AMRAP, use 50% of your 1 Repetitions Max. Remember that a maximum effort is relative to the time and day, and is not necessarily the most weight you’ve ever lifted. Kettlebell weight for men is 35lb. and women 25lb. Advanced Athletes should set a goal of 10 or more rounds of todays workout.

Colin

Colin is a Warrior!

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Krav Maga Santa Cruz Phase A Test is Tonight!

After three months of grueling training, the Krav Maga Phase A students test tonight for promotion to Phase B. The Phase A test is over two hours in length and will be a feat of mental, physical and spiritual endurance. The test is from 6:00 PM to approximately 8:30 PM at our Krav Maga studio and is open to family and friends of Phase A students.

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Wednesday Special Events

8:30 AM – 9:30 AM – Warrior Body Zen Mind Yoga

6:00 PM – 8:00 PM – Krav Maga Phase A Test

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28 October 2014

TUESDAY 141028

Skill Of The Day: (SOD) Squat Clean Thruster

The Squat Clean Thruster is an advanced skill involving a full Squat Clean with a rapid acceleration of the hip from the bottom position, resulting in a Thruster. After practicing this new skill, we will “Pressure Test” our technique with an EMOM.

Every Minute On The Minute (EMOM) for 10:00

2 Squat Clean Thrusters (Go Heavy!)

Rest as needed then,

As Many Rounds As Possible in 5:00 of,

50 Double Unders or 100 Weighted Jumps
5 Hang Power Cleans
15 Hand Release Push-ups

Note: On the Squat Clean Thruster, each repetition is from the floor. Advanced male Athletes should set a goal of 135lb. and women 95lb. For the AMRAP, prescribed weight for men is 135lb. and women 95lb. Can anyone achieve 4 rounds on the ARMAP using the Double Under and Rx’d weight?

AreliOHDSquat

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Areli is a beautiful example of virtuosity in action. Her sound technique allows Areli to lift gigantic amounts of weight and perform flawless gymnastic movements such as Pull-ups and Rope Climbs. In the photograph above, Areli displays a picture-perfect example of a single-arm Overhead Squat. Notice the weight overhead evenly divides her body along the frontal plane. Amanda, who tests for Phase B Krav Maga tomorrow night, offers Areli encouragement and ensures range of motion during the Affiliate Cup Competition.

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Tuesday Special Events

1:30 PM – 2:30 PM – Endurance Workout

6:00 PM – 7:00 PM – Warrior Body Zen Mind Yoga

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New Programs Menu

Check out our new and exciting Programs coming to CrossFit Amundson including the Barbell Club, CrossFit LIGHT, Women’s CrossFit and CrossFit Kids.

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27 October 2014

MONDAY 141027

Complete Three Rounds For Time:

Run 400 Meters
21 Kettlebell Swings
15 Burpees
9 Pull-ups
6 Strict One-Arm Kettlebell Shoulder Press’s (Athletes choice of arm)

Note: Prescribed weight for men is 53lb. and women is 35lb. This is a super challenging workout. A version of todays workout was completed during the Los Angeles Police Department’s Randy Simmons Memorial Workout and Fundraiser.

AaronAOW

Aaron is Athlete of The Week

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Congratulations to Aaron who was recognized as Athlete of The Week at CrossFit Amundson. Aaron is a fierce competitor in the gym and is without a doubt the gyms fastest runner. His average 400 meter split time (even during workouts involving other modalities such as Pull-up, Kettlebell Swing, etc.) is 1:11. Last week, Aaron set the gym record for the “Warrior Maker” drill at the Seacliff Wood Stairs with an astounding 4:08. In addition to his amazing athleticism, Aaron is rooted in community and public service with an honorable former career in the United States Navy. Aaron is soon to be the gym Chiropractor as well! Congratulations Aaron on all your success and keep up the inspiring work!

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Monday Special Events

1:30 PM – 2:30 PM – CrossFit Amundson Barbell Club

7:15 PM – 8:00 PM – Krav Maga Phase A: Final Test Review tonight!

Please note there is no Yoga this morning. 

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26 October 2014

SUNDAY 141026

Please join us for today from 10:00 AM to 11:00 AM for the CrossFit Amundson Olympic Lifting Class followed by Open Gym from 11:00 AM to 1:00 PM. A CrossFit Amundson Coach will be on staff to help with the accomplishment of your fitness goals.

Russell Jordan

Russell Jordan

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Athletes who have attended Russell Jordan’s Olympic Lifting Class have said:

“Legit!”

“That guys is a beast!”

“Russell is an awesome Coach!”

“Everyone needs to take this class!” 

“My Overhead Squat is fixed!” 

Well – what are you waiting for? Russell teaches Olympic Lifting at our gym on Tuesday night from 7:00 PM to 8:00 PM and Sunday morning from 10:00 AM – 11:00 AM. This class is open to all CrossFit Amundson Athletes at every skill and experience level. Starting in November, we will be adding two additional Olympic Lifting classes to our schedule.

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25 October 2014

SATURDAY 141025

Please join us from 10:00 AM to 2:00 PM today for Open Gym Saturday.  There will be TWO formal group workouts today. The first workout will start at 10:00 AM and will be open to all skill levels and is free to our community. The second session will begin at approximately 11:30 AM and will be programmed at the Advanced level. Please be sure to review the Advanced Athlete and Intermediate Athlete expectations for this workout as a scaled version will not be available. The Advanced Workout is only for members of CrossFit Amundson. Open gym will be from 12:30 PM to 2:00 PM with supervision from our Coaching Team. This is a great opportunity to work on skills and the accomplishment of your goals.

Ward

Graham Ward’s Operator Jersey

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Our friend Graham Ward is doing an excellent job as an Airman in the United States Air Force. Graham recently completed Basic Combat Training where he earned the distinction of Honor Graduate. On display in our Team Room is Graham’s official Operator Jersey from his pre-deployment training evolutions. Awesome work Graham, we are keeping you in our thoughts and prayers!

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“Develop the courage to push yourself beyond the perceived limits of the body. When your body says “No” only then can your Spirit exclaim “Yes!” - Greg Amundson

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24 October 2014

FRIDAY 141024

For Time:

Run 400 Meters
Complete Five Rounds of:
5 Pull-up
10 Push-up
15 Squat
Run 400 Meters
Complete Five Rounds of:
5 Pull-up
10 Push-up
15 Squat
Run 400 Meters
Complete Five Rounds of:
5 Pull-up
10 Push-up
15 Squat
Run 400 Meters
Complete Five Rounds of:
5 Pull-up
10 Push-up
15 Squat

Note: Compare todays rounds completed to Monday’s workout, which was the same total volume, only dispersed over a longer run, and more rounds in a row of “Cindy”. The Advanced goal is to complete today’s workout as prescribed in less than 20:00. There will be a 30:00 minute time cap on todays workout. This is an awesome session!

AffiliateCupWarriors

Affiliate Cup Warriors!

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Good luck and safe travels to Greg Amundson who will be teaching the CrossFit Law Enforcement Seminar today at the Contra Costa County Regional Law Enforcement Training Center.

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“There is a magnet in your heart that will attract true friends. That magnet is unselfishness, thinking of others first; when you learn to live for others, they will live for you.”Paramahansa Yogananda

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Greg Amundson and Dr. Nicholas Romanov are featured together on the Positivity Project with host Kenny Kane. [audio]

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23 October 2014

THURSDAY 142310

Today we will be developing an advanced weightlifting principle that will enhance both our Clean and Push-Press. The Athletes regularly attending the Olympic Lifting Class on Tuesday and Sunday have experienced stellar results with this technique, and now it’s time for the entire gym to learn it!

Skill Of The Day (SOD)

Power Clean to Push-Press (With only 1 hip-opening). Take up to 7:00 to practice this technique, gradually increasing weight on the bar. Once a challenging weight has been determined, use the same load for the EMOM.

Every Minute On The Minute (EMOM) For 10:00

Complete Two Times:
Power Clean to Push-Press

Note: Ensure that upon catching the barbell in the power-position, you immediately explode into a Push-Press. If you catch the barbell from the Power Clean, extend the hip, and then re-dip for the Push-Press, it defeats the purpose of this drill. Move as fast and explosively as possible. Ideally, both repetitions are completed in twenty seconds.

Rest as needed then,

As Many Repetitions As Possible in 3:00 of,

Barbell Ground to Overhead

Note: On the AMRAP, men’s prescribed weight is up to 135lb. and women’s weight is up to 95lb. Continue to utilize the “Clean to Push-Press” technique. This is an opportunity to “Pressure Test” your new skill!

EWOD-October20,2014

Endurance Workout Crew

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On October 20, 2014, during the Endurance Workout at Seacliff State Beach, Aaron set a new Gym Record by completing an incredible 4:08 “Warrior Maker” drill. To give perspective on how fast this is, the former best time in the gym was a tie with Jason Nee and Greg of 5:00. Congratulations to everyone who participated in the EWOD and completed the “Warrior Maker” drill on Tuesday: Chris, Colin, Scott, Aaron, Lee and Maya.

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Thursday Special Events

6:00 PM – 7:00 PM – Warrior Body Zen Mind Yoga

7:00 PM – 8:00 PM – CrossFit Foundations and Santa Cruz Challenge

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Katherine wins the Individual Event at the Santa Cruz Affiliate Cup [video]

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Power Clean to Push-Press Demonstration [video]

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22 October 2014

WEDNESDAY 141022

Today we will be completing 4 very challenging “Sprint Rounds” involving Dumbbell Snatch as the weightlifting modality, and the Concept 2 Rower and Aerodyne Bike as the metabolic endurance modality.

Complete Two “Sprint Rounds” of:

On a 2:00 Running Clock:
Concept 2 Row, 1:00 for Maximum Calories
Dumbbell Snatch, 1:00 for Maximum Repetitions

Complete Two “Sprint Rounds” of:

On a 2:00 Running Clock:
Aerodyne Bike, 1:00 for Maximum Calories
Dumbbell Snatch, 1:00 for Maximum Repetitions

Note: On each “Sprint Round” Athletes will be working against a 2:00 running clock. You must remain on the Rower or Bike the entire first minute. At the end of the minute, transition quickly to the Dumbbell Snatch station, and in the remaining time, complete As Many Repetitions As Possible (AMRAP) of Snatch. Athletes can alternate arms as often as necessary. Athletes can start at either the Row or Bike station. In addition, it is Athletes choice to complete both Bike or Row stations in a row, or alternate back and forth. Your score at the end of the workout is the total calories and total Snatches from each round added together. Dumbbell weight for men is up to 35lb. and women up to 25lb. Kettlebell Snatch is also an option.

4-00 PM Class OCT20

4:00 PM Crew is STRONGER

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New Addition to our Team

Renowned author Ryan Blair has joined the team at CrossFit Amundson to provide content that will enhance the experience of our Athletes. Ryan is an extremely gifted author, researcher, and lecturer, and his contributions will add incredible depth to our current offerings. Ryan’s first contribution is featured today.

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Fitness Goals for the CrossFit Athlete

Many people approach fitness with very vague goals, such as “shed a few pounds,” “be more active,” and “look better.” However, with vague goals, it is hard to measure progress, and being able to measure concrete progress is important for staying motivated and continuing to follow the program. Not having specific goals makes it hard to even design or select a program to follow—and no program, no results.

Let’s face it, famous athletes that get results such as Garrett Fisher definitely have their own goals. They don’t go workout everyday just to work out, instead they always have an objective. Here are some ways you can make goals that will motivate you, and push you to success.

Measurable Goals

Fitness trainers recommend that fitness goals be defined in terms of losing body fat (such as “an inch off the waist”), increasing muscle strength (such as “bench-press 100 pounds”), mastering a specific skill (such as “dunk a basketball”), or training for a specific event (such as running a marathon). When setting fitness goals, it is important to set very concrete, specific goals that can be measured in some way. Let’s compare Sue’s progress to Mary-Ann.

Mary-Ann decides she wants to “look better” so she goes to the gym and signs up for the beginner aerobics class because it’s at a convenient time. She huffs and puffs in class and is horrified to find she weighs 2 pounds more after a few days. She keeps it up for a bit but her skinny jeans still don’t fit and her arms still sag. After six weeks she can run up the stairs without getting out of breathe, but that has nothing to do with her goal of “looking better” so she quits in disgust.

Sue’s goal is also to look better, but she selects a very specific measurable goal of “losing 2 inches from around the waist” as a way to make herself look better. Not only is that a very concrete, specific goal, but it can also easily be measured and tracked. Sue joins the same aerobics class as Mary-Ann. After two weeks, Sue sees a slight decrease in her waist measurement so she keeps it up. After four weeks, though, she has stopped making any progress. Puzzled, she talks to the class instructor. The class instructor suggests she switch to a more difficult class, one that uses high-intensity interval training to burn off the maximum amount of calories. Sue immediately begins to make progress towards her goal and keeps it up until she has achieved the trimmer waistline that she desires.

As you can see, with a concrete, measurable goal, progress can be tracked. Making progress towards a goal is very motivating. More importantly, with a concrete, measurable goal, if progress is not being made then it is clear that changes need to be made to the program itself.

Specific Goals

Another advantage to selecting a concrete goal is that it will guide the fitness program. Let’s say that both Dan and Joe were firmly lectured by the doctor about increasing activity levels. Dan sets out to “be active” but doesn’t really know what to do—this vague goal doesn’t provide much guidance. He tries walking, but finds it boring. He tries playing basketball with some buddies, but due to his low level of fitness, he finds it very painful and tiring, and ends up suffering several injuries and gives up on his program. Joe decides he’s going to run a 5k in two months. He starts out walking and then moves on to running. He manages to run the 5k, and vows to run another 5K in the near future, but to decrease his total time by at least five minutes. He’s well on his way to a lifetime of fitness due to selecting a specific goal.

Achievable Goals

It is, however, important to set achievable goals. Let’s say Joe the couch-potato decides his fitness goal is to complete a marathon in a few months. Joe is either going to suffer an injury trying to achieve the impossible, or he’s going to end up abandoning the goal altogether. Achievable goals allow you to succeed, which provides you with extra motivation to keep going. Once you’ve met one goal, you can move on to a more difficult goal as you progress towards fitness.

Conclusion

Setting goals and working towards accomplishing them is extremely important in all areas of life. Fitness is just one great example of what good goals and proper discipline can really do to your life. My advice? Don’t wait to set these goals, get out a pen and paper right now and write out exactly what your goals are and how you are going to accomplish them. This is what will make all of the difference. – Ryan Blair 

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Wednesday Special Events

8:30 AM – 9:30 AM – Warrior Body Zen Mind Yoga

7:15 PM – 8:00 PM – Krav Maga Phase A

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